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Training Log Archive: Bruce

In the 7 days ending Feb 18, 2012:

activity # timemileskm+m
  Running6 5:13:16 37.83(8:17) 60.88(5:09) 470
  Orienteering1 1:10:40 4.88(14:28) 7.86(9:00) 13
  Total7 6:23:56 42.71(8:59) 68.74(5:35) 483

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Saturday Feb 18, 2012 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)

7 PM

Running race 36:21 [5] 10.32 km (3:31 / km) +2m 3:31 / km vdot: 60.4

Collingwood 10000m on the track.
Conditions were ok, but it was very humid.
My aim was to try for 35 minutes. I went out looking for 84 sec laps.
I felt good for the first 3kms, comfortably running 83s on my own with no one else in the field close by. It was going to have to be a solo effort. I then started running 84s, which was perfect.
After 4km, I wasn't able to sustain the same lap times. I tried to push a bit harder, but could only manage 86s and a 17:40 5km split. This was not a disaster, but I knew that sub 35 was probably going to be out of reach unless I had a good section.
That never happened, and the humidity slowly wore me down to 89s pace. Disappointed, I did think of pulling out at about 7km, but a tough 10km was going to be good for me, so I plugged away without killing myself in the last 7 or 8 laps for a respectable time.

Mason recorded splits and counted laps for me. He did a great job, but he kept calling out one short with the laps to go (due to being confused by the numbers on the form). I would have been happy with my time for 24 laps :-) However, I was following my splits carefully so I knew my own lap count. It does get pretty confusing and hard to count when you are doing 25 laps.

Friday Feb 17, 2012 #

12 PM

Running 53:38 [2] 10.45 km (5:08 / km) +118m 4:51 / km

Fitzroy Gardens easy run

Thursday Feb 16, 2012 #

12 PM

Running 17:14 [2] 3.02 km (5:43 / km) +18m 5:33 / km

Running tempo 30:01 [4] 7.82 km (3:50 / km) +39m 3:45 / km

Running 31:58 [2] 3.4 km (9:24 / km) +61m 8:37 / km

Wednesday Feb 15, 2012 #

7 PM

Orienteering 1:10:40 [1] 7.86 km (9:00 / km) +13m 8:55 / km

Mapping in All Nations Park for next Thursday's event.
This will feature a full colour 1:3000 map according to ISSOM standards.

Tuesday Feb 14, 2012 #

12 PM

Running warm up/down 14:18 [2] 2.29 km (6:15 / km) +15m 6:03 / km

Running intervals 54:28 8.95 km (6:05 / km) +104m 5:45 / km

Today was supposed to be a 6 x 1000m session. Instead I decided to do it a little differently to try to extend my top end speed range more.
I seem to have a reached a consistantly good pace for my races, but I'm still a little behind the pace of the top runners. If I keep training the same way, I am not going to get there.

4 x 1000m
Started with an 80% rep to warm up properly. Then I raced 3 reps hard, with a jog in between. I was well rested for each one, but the efforts were tough, especially from about 700m onwards.
The 3 reps were much faster than I have managed before, so I achieved my objective for the session.
3:04
3:05
3:04

Monday Feb 13, 2012 #

1 PM

Running 55:18 [2] 10.63 km (5:12 / km) +113m 4:56 / km

Fawkner Park
I concentrated on running style for part of the run.

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